Top 4 Whole Grains To Help You Lose Weight Fast

Top 4 Whole Grains To Help You Lose Weight Fast

Many people are confused about eating whole grains for fear of gaining weight. A lot has been written about whole grain with some sources suggesting that they can be bad for weight loss as they’re dense in carbohydrate calories. However, a recent research study has shown that eating a diet rich in whole grains can actually boost your weight loss and help you lose belly fat effectively, mainly because they are high in fiber.

Harvard University researchers reported that individuals who ate whole grains daily weighed about 2.5 pounds less than those who ate only refined grain foods. While many studies have found a link between consuming whole grains and significant reduction of body fat, especially around the waistline, it can be confusing when it comes to choosing the healthiest whole grains for weight loss. The fact remains that some grains are better than others so, it’s all about choosing the right type of grain.

Here, we are four of the healthiest whole grains that can help boost your metabolism and make your weight loss goals a lot easier to achieve.

1. Brown Rice
Unlike white rice, brown rice has all bran layers intact and contains all of its naturally present nutrients. These layers of bran act to protect the grain and help maintain its fatty acids. Brown rice also contains the highest amount of B vitamins of all grains. Additionally, it contains iron, magnesium, amino acids, and linoleic acid. Brown rice is high in fiber and has a low glycemic index, making it a better choice than white rice for diabetes and weight management. Major health benefits of brown rice include:
Promoting good digestion.
Quenching thirst.
Balancing blood sugar.
Controlling mood swings.

2. Buckwheat
Buckwheat that has been roasted to a deep amber color is one of the oldest traditional foods in Russia. Despite its name, buckwheat is not actually a member of the wheat family but rather a relative of rhubarb. Of all the grains, buckwheat has the longest transit time in the digestive tract and is the most filling, which aids weight loss. Buckwheat also contains fewer calories compared to wheat or rice. Major health benefits of buckwheat include:
Stabilizing blood sugar.
Rich in B vitamins.
Benefits circulation.
Strengthens kidneys.
Good source of phytonutrients.
Gluten-free.
Supports a healthy cholesterol profile.

3. Millet
Known for its numerous health benefits, millet is a very small, round grain considered a super-food for weight loss. Millet are high in protein, fiber, iron, magnesium, and phosphorous. It contains manganese, which helps support healthy skin. It can be traced back thousands of years and was the chief grain in China before rice became popular. It continues to be a sustenance food for people in Africa, China, Russia and India, among other places. Millet is an extremely nutritious crop that grows well under harsh or dry conditions, which contributes to its widespread use and popularity. Major health benefits of millet include:
Gluten-free.
Improves blood pressure.
Anti-fungal, helping ease candida symptoms.
Warming, hence, good to eat in cool or rainy weather.
Supports kidneys and stomach.
Soothing, especially for indigestion or morning sickness.

4. Quinoa
Quinoa (pronounced KEEN-wah) is packed with protein, fiber, and various other essential nutrients that promote health and improve weight loss. In fact, quinoa has all nine essential amino acids, making it a complete protein. Quinoa is also high in B vitamins, iron, zinc, magnesium, and calcium. While technically a seed, quinoa is usually grouped with the grains as it is cooked in a similar way. It has been grown and consumed for about 8,000 years particularly on the high plains of the Andes Mountains in South America. Major health benefits of quinoa include:
Gluten-free and easy to digest.
Low glycemic index.
Ideal food for endurance.
Helps strengthen the kidneys.
Helps strengthen the heart.
Helps reduce inflammation.

As we are on the topic of weight loss and belly fat loss, this may be of interest to you.
Eating a balanced diet can help lose weight or maintain existing weight. There are some foods that contain properties which may be able to burn excess body fat including belly fat. Aloe vera is one such food that may be beneficial for those trying to shed pounds and burn belly fat. Studies have shown that consuming this healthy elixir in juice form can be an effective tool to burn belly fat and speed up your weight loss.

The importance of tracking your calories, weight loss and weight loss goals can never be underestimated. A new study suggests that monitoring your diet may not be as much work as you think. The study found that, after six months of diet tracking as part of a weight loss program, participants who lost weight spent just under 15 minutes a day, on average, recording their dietary intake. The study, published in the medical journal Obesity, is the first to quantify exactly how much time such dietary self-monitoring actually takes for people who successfully lose weight. In a nutshell just 15 minutes a day is all you need to monitor your diet.

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Tips For Weight Loss Without Exercise

Tips For Weight Loss Without Exercise

Tip No 1:
Revise Your Calorie Intake For The Day.
Keeping track of everything you eat and drink during the day can help you lose weight — but despite its effectiveness, people are often reluctant to try it. However, a new study suggests that monitoring your diet may not be as much work as you think. The study found that, after six months of diet tracking as part of a weight loss program, participants who lost weight spent just under 15 minutes a day, on average, recording their dietary intake.

Tip No 2:
Drink Aloe Vera Juice.
You probably know the immense benefits of aloe vera juice, a popular choice easily available in the market. This sticky, thick liquid made from the flesh of the aloe vera plant leaf can help improve or treat a wide range of health conditions. Studies have shown that consuming this healthy elixir in juice form can be an effective tool to burn belly fat and speed up your weight loss. It is effective for fat loss and weight loss when consumed as a pre-dinner drink.

Tip No 3:
Keep Dinner Small.
"Dine like a pauper" may have something in it after all. A small dinner will boost digestion, improve metabolism, it will also keep the extra calories away.

Tip No 4:
Resist The Alcohol Urge.
Alcohol contains empty calories that can sabotage your weight loss efforts. Make sure you do not consume alcohol before you go to bed.

Tip No 5:
Apple Cider Vinegar Instead Of Wine.
Apple cider vinegar has many benefits for health. From keeping acne at bay and keeping your hair strong and glossy, two spoons of apple cider vinegar consumed right before going to sleep can help you lose weight faster.

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Tip No 6:
Take A Shower.
The first step is to take a shower before you change into your pyjamas to go to bed. A quick shower will not only refresh you after a long day of work, but it also has some health benefits. A shower will reduce the temperature of the body and relax you. It will also help you sleep better.

Tip No 7:
Keep Lights Dim.
It is important that you get a good night's sleep to ensure your weight loss is quick. Sleeping in low and dim light helps you sleep better.

Tip No 8:
Pray or Meditate.
Prayers before bed can help you sleep better and release stress. Stress can cause weight gain and also make your body resistant towards your weight loss efforts. Or you can meditate.

Tip No 9:
Keep The Room Cold.
A cold room helps your body burn body fat to keep the body warm and helps you lose weight while you sleep. It is an absolute win-win situation.

Tip No 10:
Ginger-Lemon Water.
If you are in the habit of waking up for a drink of water at night, substitute your glass of cold water with a thermos of warm water prepared from boiling a small piece of ginger, cooling it till it is still warm and then adding the juice of of a quarter of a lemon. Great belly fat cutter.

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Top 5 Hot Yoga Poses That Boost Health And Immunity

Top 5 Hot Yoga Poses That Boost Health And Immunity

Yoga is an ancient Indian practice and its benefits are not unknown to the world. Useful in prevention and cure, yoga is one of the healthiest practices one can include in their routine to keep their mind and body healthy. Proper breathing can help better health and the benefits of breathing exercises are multi-fold.

Here are 5 Yoga poses that help health, fitness, improves blood circulation and boosts immunity.

Bhujangasana or the Cobra Pose
Cobra pose or the bhujangasana helps in strengthening the respiratory system.
The Bhujangasana or the cobra pose is a back bending pose in Yoga that can be beneficial in preventing viral infections. It strengthens the respiratory system and also aids in digestion. Healthy respiratory and digestive systems act as strong walls against any such infections.

Shishuasana or the Child's Pose
Child's pose helps in relieving stress and improving immunity.
The child's pose helps in relieving stress - major reason for weak immunity and calms down the nervous system. It improves blood flow and circulation and therefore is a beneficial pose in building immunity of the body and keeping infections away.

Setu Bandhasana or the Bridge Pose
Bridge pose improves immunity and strength of the body.
The bridge pose gives a good stretch to the chest, neck and spine and therefore helps strengthen the respiratory system. The bridge pose is extremely beneficial in asthma and sinus, and also great for building immunity against air-borne viruses.

Adho Mukha Svanasana or the Downward Dog Pose
Downward dog pose helps in draining out congestion.
The downward dog pose is great to drain the congestion in your respiratory tract which could occur from sinus or any other reason like a common cold. It is a great yoga pose to improve the efficiency of the respiratory tract and therefore can help keep the infections away. The pose also helps in improving circulation.

Kapal Bhati Pranayam or Controlled breathing
Controlled breathing known as Kapal Bhati Pranayam is very beneficial in preventing infections as it keeps the energy flowing and improves blood circulation.

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Top 14 Health Tips To Slim Down And Lose Belly Fat

Top 14 Health Tips To Slim Down And Lose Belly Fat

The following tips provided by the British Nutrition Foundation will help you slim down and reach your weight loss goals in a healthy way.

1. Measure your body mass index and waist circumference to help you find out if you have a healthy body weight.

2. Ensure that the energy that comes from the food you eat is less than the energy you use - which means eat less, move more.

3. Set realistic goals that will help you achieve a healthy weight - even losing small amounts of weight can benefit your health, setting you on a path to a healthier future.

4. Eat plenty of fruit and vegetables - at least 5 a day.

5. Instead of frying, boil, steam, grill, poach or microwave your food rather than frying.

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6. If roasting, choose healthier options such as olive or rapeseed oil - use a small amount only.

7. Include a lot of beans and pulses - these are good alternatives to meat as they are low in fat and high in fiber and a good source of protein.

8. Reduce fat from meat and poultry - Choosing lean cuts of meat, leaner mince and trim the fat off.

9. Avoid or limit the intake of foods and drinks that are high in fat or sugars - these include soda and other carbonated soft drinks, fried foods, cakes, biscuits and desserts in your diet.
 
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10. Practice portion control and try to avoid situations where you know you may be tempted to overeat.

11. Stay physically active by finding time for exercise - aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week (or a combination of both).

12. Muscle-strengthening activities should be done at least two days or more a week.

13. Whichever plan you choose, ensure that you make some long-term lifestyle changes that will help you lose weight, live a healthier, fitter life.

14. Making healthy diet and lifestyle changes you can stick with, even after you have reached your desired weight, will help you maintain a flat belly and avoid putting on the pounds that you’ve lost.

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Top 15 Recommended Tips For A Fit Healthy Heart

Top 15 Recommended Tips For A Fit Healthy Heart

1) Choose low fat dairy or skimmed milk over full fat milk to cut back on the intake of saturated fatty acids which can make you prone to artery clogging.

2) Completely avoid food items or grocery items that contain Trans- Fats or hydrogenated fats. These fats are responsible to raise your LDL (bad cholesterol) and lower HDL (good cholesterol). These are usually found in jams, cakes, pastries, cookies, butter, mayonnaise, and margarine.

3) Regularly consume fatty fishes like salmon and mackerel as they contain good amounts of omega-3 fatty acids that promote good cholesterol levels and also prevent the development of plaque on the arteries and blood vessels keeping them free from damage.

4) Garlic contains a compound called allicin which is known to lower down high blood pressure. It helps in reducing the bad cholesterol, LDL which is one of the causes of heart diseases among people.

5) Flax seeds are another variant of super foods that boast of high omega 3 fatty acids, good to promote heart health and reduce any inflammation. You can consume one to two teaspoon of flax seeds daily. The best way to consume them is by dry roasting and then grinding them into a fine powder. This powder can then be added to your curries, soups, salads or baking flour.

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6) Cut back on salt. Aim to eat not more than two thousand milligrams of sodium, which is roughly equal to half teaspoon of salt on a daily basis. If you have constant high blood pressure, you need to further reduce the salt intake by three-fourth teaspoon on an everyday basis.

7) Clinical studies show that consuming at least 25g of soy protein per day lowered total and LDL cholesterol. Eat foods like soy beans, soy nuggets or tofu to ensure goodness of soy in your diet.

8) Whole grains like quinoa contain all of the nutrient-rich parts of the grain, the germ, endosperm and the bran. Quinoa contains good amount of fibers which cut down the bad cholesterol levels and also lead to reduced levels of high blood pressure.

9) Consume more of deep colored fruits and vegetables such as spinach, carrot, peach, and blueberries as they usually contain more micro-nutrients compared to others.

10) Eat a whole fruit instead of fruit juice as the fruit juice is deprived of the goodness of dietary fiber which is essential for lowering of blood cholesterol and improving satiation or the feeling of fullness.

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11) Plan your menu well in advance. For meals and snacks, emphasize on colorful vegetables, fruits and whole grains. Focus on lean protein sources and healthy fats. Watch your portion size and choose foods low in added salt.

12) Include chia seeds in your diet. This super-food is also loaded with heart-healthy protein, minerals, and antioxidants like calcium, iron, fiber, and magnesium.

13) Quit smoking. Smoking is the top controllable risk factor for the development of heart diseases. Smoking can damage the lining of your arteries, and also can lead to build up of fatty substance called atheroma.

14) Keep moving. Regular physical activity has numerous benefits on your heart health. Choose an activity that you enjoy doing or literally love from the heart, so that your heart can love you back. Make sure to indulge in the physical activity for at least 30 minutes a day, five times in a week. Also, make sure that you never skip your breakfast so that you have enough strength to regularly indulge in workouts.

15) Get screened regularly. It is important to keep a tab on your numbers. Keep yourself regular with the diagnostic check up especially for your blood pressure, blood sugar, cholesterol, and triglycerides. Also, keep a track record of the improvements in these parameters. It will serve as an excellent motivator, and will keep you healthy in the long run.

To conclude, the emphasis should be on eating healthy foods. Take care that the foods in the list above be included in your diet in one way or the other. Cut down on unhealthy foods as far as possible and that will not only help in keeping your heart healthy but also lowers down other secondary health risks.

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Top 8 Science Backed Tips You To Lose Belly Fat

Top 8 Science-Backed Tips You To Lose Belly Fat

1. Drink plenty of water:
Drinking a glassful of water before eating your meal can help you lose belly fat. According to NCBI, drinking lots of water is commonly promoted in belly fat loss plans and is regarded as healthy. A study showed that drinking half a litre of water about half an hour before a meal helps dieters eat fewer calories and lose at least 44 percent more weight.

2. Cut back on added sugar:
Added sugar is the worst ingredient in modern diets and we all consume it in various forms. It's consumption is strongly associated with the risk of obesity along with other negative health conditions.

3. Eat whole fruits rather than drinking fruit juice:
Whole fruits contain lots of fibre content, which is said to keep you fuller for longer, moreover, prevent you from overeating.

4. Smaller, more frequent meals:
According to Harvard Health published by Harvard Medical School, eating small frequent meals may help lose belly fat. Eat at least five to six small healthy meals every day to lose belly fat.

5. Cut Sodium:
Do not consume too much sodium, as it tends to retain water, which further bloats you up. After eating salty foods or drinks, your body tends to remove water from your cells into your bloodstream. Your blood volume increases, cells become dehydrated, and you start to feel thirsty.

6. Drink green tea to lose belly fat:
Green tea comes packed with antioxidants that help combat cell damaging free-radicals in the body and boost immunity system. It has active ingredients known as catechins that help in boosting metabolism, which further help in losing belly fat.

7. Promote protein:
Include more protein in your diet as it helps you stay fuller for longer. Moreover, as per the NCBI, it helps boost metabolism, which further helps you lose belly fat.

8. Eat healthy:
Do not diet, rather eat healthy. According to NCBI, dieting is a consistent predictor of future belly fat gain. Instead of going on a diet, make it your goal to become a healthier and fitter person naturally. Focus on nourishing your body, instead of depriving it.

Top Tips For Permanent Fitness Health And Weight Loss

Top Tips For Permanent Fitness Health And Weight Loss

10 Tips For Permanent Female Fitness Through Yoga

Top 10 Tips For Permanent Female Fitness Through Yoga

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Top 5 Fruits That Help Burn Stubborn Belly Fat

All-Time Top 5 Fruits That Help Burn Stubborn Belly Fat 

Without further ado, here are the all-time top 5 fruits that help burn stubborn belly fat.

1. Apple:
Everyone's all-time favorite fruit.
Fresh and crunchy apples are packed with healthy flavonoids and fibers that may help burn belly fat. They are particularly rich in pectin fiber that breaks down slowly. The fibers present in apple promote satiety. If you feel full, you would naturally binge eat less. Apples are also very low in calories and sugar content, which makes it an ideal bet for weight loss.

2. Guava:
Go for the ones with the red flesh.
Though green crunchy fruit with white flesh is one of the most loved winter fruits of all times. It is loaded with dietary fibers, which helps keep you satiated and prevents bingeing. The glycaemic index or GI value of guava is also very low, which enables slow release of sugar in the bloodstream. This promotes better insulin activity and weight management too.

3. Kiwi:
Always keep this fruit in your fruit bowl.
The tarty fruit is known to boost digestion naturally. Kiwi contains an enzyme known as actinidain, which helps in digestion of proteins in the body. A good digestion and sustainable weight loss goes hand in hand. Poor digestion can hamper the breakdown of food particles, which in turn could take a toll on metabolism and lead to weight gain.

4. Strawberries:
Another one that's high on the list of everyone's all-time favorites.
Juicy and ever-so delightful strawberries are tremendously low in calories. A 100 grams serving of strawberries contain only 33 calories. You can tuck into them raw, blend them in smoothies or toss them up in salads as strawberries are immensely versatile.

5. Tomato:
Is it a fruit or is it a veggie? Never mind!
The tangy goodness of tomato may do wonders to cut your belly fat. Tomatoes tend to stimulate the production of the amino acid called carnitine, which is an organic molecule that is known to play a crucial role in regulation of fatty acid and energy metabolism. Tomatoes are also enriched with compound known as 9-oxo-ODA that helps decrease lipids in blood and ensure healthy weight loss. Tomatoes also have high fiber content.

Top 5 Low Energy Density Foods In Your Diet

Top 5 Low Energy Density Foods In Your Diet

Low energy density foods are defined as foods that have a lower number of calories in a given volume of the said foods. Including more of low energy density foods in your weight loss diet may benefit you, as these foods fill your stomach while supplying your body with a lower number of calories.

Every food has a specific energy density, which indicates the number of calories the food is packing in a specific amount of the food item. Simply put, low energy density foods have low number of calories in a large volume of the foods, while high energy density foods pack in larger number of calories in smaller volumes of food. Including more of low energy density foods in your weight loss diet may benefit you, as these foods fill you up while supplying your body with a low number of calories. The concept of energy density of foods is the central concept of the Volumetrics Diet for weight loss. The diet doesn't ban any food, but instead focuses on the energy density of specific foods.

Top 5 Low Energy Density Foods For Weight Loss.
The best low energy density foods will have more water and fiber, but will be low in fat. Here's a helpful list of such weight-loss friendly foods that you can include in your diet.

1. Fruits
A lot of people on a weight loss diet give up fruits thinking that these are high in calories. But fruits make for great healthy snacks as they are rich in water and while they also contain natural sugars, these are still better than processed sugars or empty calories in a lot of your other snacks.

2. Vegetables
If you're on a weight loss diet, you cannot give vegetables a miss. These are rich in a range of nutrients and fiber, which is satiating and healthy for your body. Give the starchy veggies like potatoes a miss and opt for high-fiber cruciferous veggies like broccoli, cauliflower etc.

3. Whole Grains
A lot of our junk foods like pastas and pizzas are also made from grains, but these are processed grains. Whole grains retain the fiber-rich bran and endosperm, which makes them better for weight loss. They pack in more fiber, less calories and are considered healthy carbohydrates. Grains like whole wheat, barley, brown rice, etc., are good low energy density foods.

4. Lean Protein
Protein is also a satiating nutrient and one of the most important ones for gaining muscle mass and losing weight. Include more lean protein sources like lentils, soybean and its derivatives, as well as white meats like chicken and turkey in your diet as they are great low energy density foods.

5. Nuts and Seeds
Strictly speaking, nuts and seeds do not come under this category, but as we are looking at diets for permanent weight loss and fat loss,  these healthy foods have been included to help you achieve your fat loss, belly fat loss and weight loss goals. Some nuts and seeds are high in fats, but you are only likely to eat these in small quantities in a day. They are an excellent source of high quality monounsaturated fats, which fight cholesterol build-up in the body. So you might want to include these in your weight loss diet as well.

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Top 3 Tips For Fast And Easy Weight Loss

Top 3 Tips For Fast And Easy Weight Loss

Eat fewer calories: 
Practice portion control and opt for foods that are low in calories at mealtime. Cutting back on calories will help you create a calorie deficit required to lose that ugly fat.

Get more active: 
Physical activity is an essential part of keeping your body and mind healthy. The point is that if you raise the number of calories your body needs, but continue to consume the same number of calories from food, you’ll be successful in creating a calorie deficit, helping you reach your fitness goals.

Combine diet and exercise: 
It seems nothing can beat this idea - combining a healthy diet and exercise can help you lose weight successfully.

While a calorie deficit can help you lose weight, determining and sticking to the number of calories that’s right for you will help you lose weight safely and reduce your risk of developing negative health consequences.

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Top 3 Tips For Fast And Easy Weight Loss


 

Top Permanent Weight And Fat Loss Tips

Top Permanent Weight And Belly Fat Loss Tips

Meal Portion Size and Obesity
Obesity is a condition characterized by excessive body weight. It is currently one of the biggest health concerns around the world. The WHO considers obesity as a global epidemic and a major risk factor for heart disease, stroke and diabetes. About 1.9 billion adults are overweight and 600 million are obese worldwide. Several factors ranging from prevailing health condition and unhealthy diet to poor lifestyle choices are known to contribute to obesity. If the findings of a recent study are to be believed, restaurants and their portion sizes may be one of the risk factors too. The study conducted by the international team of researchers and supported by FAPESP - São Paulo Research Foundation said that restaurants across the world serve oversized meals, which may up obesity risk.

The study, published in the British Medical Journal, weighed and measured energy content of meals being served by eateries in Ribeirão Preto (Brazil), Beijing (China), Kuopio (Finland), Accra (Ghana) and Bangalore (India) and found that 94 per cent of the most popular main dishes served in sit-down restaurants and 72 per cent of those purchased over the counter from fast food outlets contained more than 600 kilo-calories (kcal).

For the study, the researchers measured the energy content of a representative sample of 223 popular meals purchased from 111 randomly selected sit-down restaurants and fast food outlets. They further compared these findings with data procured from restaurants in Boston (USA) from previous studies by Tufts University.

"The findings refute two widely held ideas. We're not just eating the wrong foods but also overeating, and in terms of calories, a meal considered healthy may often increase the organism's energy balance and hence add more weight than a fast food meal," Suen said.

The energy content of fast food meals was found to be lower on average (809 kcal) than that of a sit-down restaurant meal (1,317 kcal). But the researchers said that they do not support eating at fast food outlets often.

"When non-obese people have a large midday meal, they normally feel less hungry in the evening and eat less for dinner, for example," she said. "However, obese people appear not to have this perception, as has been found in several studies by the research group at Tufts University. Therefore, this regulation in terms of eating less in the next meal doesn't happen in obese individuals," Suen added.

Suen said that one must not disregard the aspect of food quality. Consuming low-quality carbohydrates such as saturated fat or large amounts of sugar may up risk of several diseases.

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